Primary Muscle : Mid-Back, Lats (Latissimus Dorsi)
Secondary Muscles : Lower Back (Erector Spinae), Biceps
Equipment Needed : Barbell
Mechanics Type : Compound
Proper Technique :
Using an overhand grip , hold the bar just inside shoulder width . Lift the bar up off the ground and place your feet about shoulder width apart . Place the back so that it is slightly above parallel to the ground and fully extend your arms toward the floor. Keeping the flat and arched, pull the weight up to the area below the ribs . Keep your elbows close to the body through movement and retighten the bar touches your body together. Hold the contracted position bar for a brief second and then lower the weight back to its original position.
Tips:
It is very important to complete the lower back while performing this exercise , as this could easily lead to injury. Instead , focus on the bottom that sticks out and maintain a beautiful arch in the lower back. It is also good to move naturally throughout the year and allow to rise slightly back while lifting weights .
Variation : This exercise can be done either with an overhand grip or underhand grip .
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